WOD

Date Night with Helen & Kelly

CrossFit VU - CrossFitHelen + Kelly (Time)Complete 4 Rounds for Time: 400m Run 30 Box Jumps (24"/20") 21 KBS (53/35) 30 Wall Balls (20/14) 12...

Nasty Girls

CrossFit VU - CrossFitNasty Girls (Time)3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Metcon (Time)Not as Nasty Girls (scaled) 3 RFT -50 Air Squats -7 Pull ups -7 HR Push ups -10 Hang Power Cleans 115/75#more scaled 3 RFT -50 Air...

STRENGTH DAY: Lower Pull – Upper Push

CrossFit VU - CrossFitWarm upPlease start getting warm/loose as soon as you come in. Ride a bike, go for a quick run, foam roll, trigger point, etc...WeightliftingYou will have 20-25 minutes to complete the RDL and Shoulder Press.A1: RDL (5 x 5)ROMANIAN DEADLIFTBuild...

0830 Open to the public/members WOD.

CrossFit VU - CrossFit**7AM On Ramp RESERVE YOUR SPOTS IN WODIFY. YOU HAVE TO CHANGE THE PROGRAM TO ON-RAMP/FOUNDATIONS THEN CLICK RESERVE." Come one, come all! Bring a friend or family member with you to our Open to the public WOD. Starts at 8:30 am but if you are...

“OPEN 16.2” 2016 CROSSFIT GAMES OPEN WOD

CrossFit VU - CrossFitCrossFit Games Open 16.2 (AMRAP - Reps)4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225# / 145# *Round 4 - 9 @ 275# / 175# *Round 5 - 7 @ 315#...

OPEN GYM/gymnastics work & ROMWOD

CrossFit VU - CrossFitGymnasticsSkills work on: - HSPU and scaling variations to include Box HSPU in Pike Pos. HS get ups, Box HS pike walk ups, face away/wall facing HS holds. -Pull up and scaling w/ accessory work to develop pulling muscles. We will conduct some...

CrossFit Main Site WOD: 180115

CrossFit VU - CrossFithttps://www.crossfit.com/workout/2018/01/15#/commentsCrossFit WOD: 180115 (Time)For time: 10 Chest 2 Bar Pull-Ups 25 thrusters 1,000-meter row 25 thrusters 10 Chest 2 Bar Pull-Ups Men: 75 lb. Women: 55 lb.For time: 10 muscle-ups 25 thrusters...

The Chief

CrossFit VU - CrossFitThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5...

STRENGTH DAY: Lower Push – Upper Pull

CrossFit VU - CrossFitWeightliftingA1: Paused Back Squat (5 x 5)Paused Back SquatBuild to a heavy 5 with a 2 second pause at the bottom of your squat.A2: Bent Over Row (5 x 5)With Barbell. Build to a heavy 5.MetconB: Metcon (AMRAP - Reps)Tabata Cardio 20 seconds of...

Overhead Squat and lots of em

CrossFit VU - CrossFitWarm-up-KB crossbody carries one up and one down -DBL KB OH walks+2 thrusters every 5 steps -Front rack walking lunges -KB OH walking lunges stretch...Overhead Squat (7-5-3-7-5-3-7-5-3)wave loads. Start lighter and add weight as needed as the...

OPEN GYM & ROMWOD

CrossFit VU - CrossFitMetcon (AMRAP - Reps)Complete 4 Total Rounds for Cals/Reps 30 seconds work: 30 seconds rest Row (cals) Bike (cals) Ski Erg (cals) Burpees (reps)Alternate between movements and keep track of total...

Bear Complex

CrossFit VU - CrossFitReal Bear Complex (5 Rounds for weight)5 rounds of: Cycle 7 times each round 1Reps= -Deadlift -Hang Power Clean -Front squat -Push Press or Jerk -Back squat -Push press or jerkDo all 6 movements to complete 1 repetition of the complex. Complete...

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